BeginnerstandingDeviasana
देवी आसन
Deviasana, or Goddess Pose, is a powerful standing squat that strengthens the legs and core while opening the hips. It builds stability and confidence, grounding the practitioner firmly.
Anatomy Involved
Benefits
- Strengthens quadriceps, hamstrings, and glutes
- Opens and stretches the hips and groin
- Tones the core and abdominal muscles
- Improves balance and stability
- Increases mental focus and determination
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe knee injury or pain
- Ankle injury
- Recent hip surgery or severe hip pain
- Low back pain (modify depth)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
- 7Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Bend knees less deeply, or use a wall for support to reduce strain.
low blood pressure
Avoid deep squat, keep gaze steady and rise slowly.
Target Areas
Practice Flow
About this Pose
Deviasana, or Goddess Pose, is a powerful standing squat that strengthens the legs and core while opening the hips. It builds stability and confidence, grounding the practitioner firmly.
How to Practice
1. Stand in Tadasana (Mountain Pose). Inhale and step your feet 3-4 feet wide apart.
2. Turn your toes out, roughly 45-60 degrees, ensuring your heels are pointing inwards.
3. Exhale and bend your knees deeply, as if sitting into an imaginary chair. Ensure your knees track directly over your ankles.
4. Strive to bring your thighs parallel to the floor. Keep your knees and toes aligned in the same direction.
5. Draw your tailbone down towards the floor, tucking your pelvis slightly to avoid overarching the lower back.
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Frequently Asked Questions
Common questions about Deviasana
What is Deviasana?
Deviasana, or Goddess Pose, is a powerful standing squat that strengthens the legs and core while opening the hips. It builds stability and confidence, grounding the practitioner firmly.
What are the benefits of Deviasana?
Strengthens quadriceps, hamstrings, and glutes. Opens and stretches the hips and groin. Tones the core and abdominal muscles. Improves balance and stability. Increases mental focus and determination. Stimulates abdominal organs.
Who should avoid Deviasana?
Avoid this pose if you have: Severe knee injury or pain, Ankle injury, Recent hip surgery or severe hip pain, Low back pain (modify depth).
How many steps are in Deviasana?
Deviasana is practiced in 9 steps. Stand in Tadasana (Mountain Pose). Inhale and step your feet 3-4 feet wide apart.
Is Deviasana suitable for beginners?
Yes, Deviasana is a beginner-friendly pose suitable for all levels.
What props are needed for Deviasana?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does Deviasana help with?
Deviasana is therapeutic for: posture correction, flexibility, strength, weight loss.
What poses should I do before Deviasana?
Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
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Build Your Own Sequence
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